Author: Sean Mata

WARM UP

EMOM for 5min complete:

8 BB high pulls + 8 front squats + 8 at windmills

Then,

Stretch

Then,

KB front squats – 3×5 (build)

Windmills – 3x3R/3L

 

ADVANCED

STRENGTH

DBL KB FR squats – 5×7 (AHAP)

**complete 6R/6L DB windmills after each set 35/25**

 

1…8

Hang power cleans 185/125

Wall sit (1=:10sec, 2=:20sec, 3=:30sec, etc.)

 

6R/6L rear elevated dBall split squats 100/80

:60sec MXE double unders

**4x – rest 2min BTWN sets**

 

INTERMEDIATE

STRENGTH

DBL KB FR squats – 5×7 (AHAP)

**complete 6R/6L DB windmills after each set 20/10**

 

1…8

Hang power cleans 115/75

Wall sit (1=:05, 2=:10sex, 3=:15sec, etc.)

 

6R/6L rear elevated dBall split squats 80/60

:60sec MXE singles

**4x – rest 2min BTWN sets**

 

BEGINNER

STRENGTH

DBL DBFR squats – 5×7 (AHAP)

**complete 6R/6L windmills after each set**

 

1…8

Hang power cleans 45/35

:20sec wall sit

 

6R/6L rear elevated dBall split squats 20/10

:60sec singles

**4x – rest 2min BTWN sets**

WARM UP

Coaches dynamic warm up

Then,

Stretch

Then,

2x8R/8L OH walking lunges (build)

 

ADVANCED

WORKOUT

400m run

8R DB OH walking lunges 45/35

8L DB OH walking lunges

**4x – 16min cap; goal maintain similar splits**

Then,

400m ski @ :03sec < 1k pace

8 renegade rows 45/35 (pu + row R + row L = 1rep)

**4x – rest :60-:90sec BTWN sets**

INTERMEDIATE

WORKOUT

400m run

8R DB OH walking lunges 30/20

8L DB OH walking lunges

**4x – 16min cap; goal maintain similar splits**

Then,

400m ski @ :03sec < 1k pace

8 renegade rows 30/20 (pu + row R + row L = 1rep)

**4x – rest :60-:90sec BTWN sets**

BEGINNER

WORKOUT

300m run

8R DB OH walking lunges

8L DB OH walking lunges

**4x – 16min cap; goal maintain similar splits**

Then,

300m ski

8 knee push ups + 8 DB bent over rows

**4x – rest :60-:90sec BTWN sets**

WARM UP

EMOM for 5min complete:

6R high pulls + 3R strict press + 3R push press + repeat on right

Then,

Stretch

Then,

Coaches tutorial on different S2OH motions

 

ADVANCED

STRENGTH

E:90sec for 12min compete:

6 BB S2OH (rack) + 6 DB push jerks (heavy)

**try to maintain heavy throughout, build if necessary**

INTERMEDIATE

STRENGTH

E:90sec for 12min compete:

6 BB S2OH (rack) + 6 DB push jerks (heavy)

**try to maintain heavy throughout, build if necessary**

BEGINNER

STRENGTH

E:90sec for 12min compete:

6 DB strict press + 6 DB push push press

**break BTWN sets MVMTS**

 

ADVANCED

WORKOUT

In a 4min window complete:

400/350m ski

30 alt DB hang snatch 55/35

MXE sit ups

**3x – rest 2min BTWN RNDS**

INTERMEDIATE

WORKOUT

In a 4min window complete:

350/300m ski

30 alt DB hang snatch 35/25

MXE sit ups

**3x – rest 2min BTWN RNDS**

BEGINNER

WORKOUT

In a 4min window complete:

200m ski

15R/15L DB hang snatch 10/8

MXE sit ups

**3x – rest 2min BTWN RNDS**